How They Are Made
Extra virgin olive oil comes from the first pressing of olives using only mechanical methods and cold temperatures. No heat or chemicals are added during this process. Regular olive oil is made from olives that are refined using heat and sometimes chemical solvents to extract more oil. Regular oil may also be blended with other oils to create a consistent product.
Taste and Aroma
Extra virgin olive oil has a complex, fruity flavor that can taste grassy, nutty, or buttery depending on the olive variety and harvest time. Regular olive oil has a mild, bland taste with little to no distinctive flavor. Because of its strong taste, extra virgin oil is best used in dishes where you can taste it, like salads and dips. Regular olive oil works better when you want oil without a strong flavor.
Cooking and Heat
Extra virgin olive oil has a lower smoke point, meaning it breaks down at lower temperatures and loses its quality when heated. This makes it unsuitable for high-heat cooking like frying or sautéing. Regular olive oil has a higher smoke point and can handle higher temperatures, making it the better choice for cooking, roasting, and frying. Using the right oil for the right temperature helps preserve its nutritional value and flavor.
Nutrition and Health
Both extra virgin and regular olive oil contain similar calories and healthy fats. However, extra virgin olive oil contains more polyphenols, which are compounds with potential health benefits. The refining process used for regular olive oil removes some of these beneficial compounds. Extra virgin oil is often recommended for raw uses to get maximum health benefits.
Price and Quality Standards
Extra virgin olive oil is more expensive because it requires careful handling and the first pressing produces less oil than refined methods. Different countries have strict standards for what can be labeled as extra virgin. Regular olive oil is cheaper because it uses less expensive processing methods and can use lower-quality olives or oil blends. 
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